Top Cheeses to Eat on Keto (and avoid)

Top Cheeses to Eat on Keto (and which to avoid) - Thomas DeLauer

Good

Blue Cheese
Calories: 100
Protein: 6 grams
Fat: 8 grams
Carbs: 1 gram
Sodium: 380 mg
Calcium: 33% of the RDI

Study - Medical Hypotheses

Found that metabolites produced by Penicillium roqueforti, andrastins A-D and roquefortine, have the ability to inhibit bacterial growth and reduce inflammation by increasing Peritoneal macrophages

Peritoneal macrophages are the macrophages that reside in the peritoneal cavity, a fluid-filled space located between the wall of the abdomen and the organs found in the abdomen

In the absence of peritoneal infection or inflammation, peritoneal macrophages are thought to have anti-inflammatory functions.

Feta Cheese

Calories: 80
Protein: 6 grams
Fat: 5 grams
Carbs: 1 gram
Sodium: 370 mg
Calcium: 10% of the RDI

Feta, like all full-fat dairy, provides conjugated linoleic acid (CLA), which is associated with reduced body fat and improved body composition

Artificial man-made trans fatty acids may not be healthy for humans, CLA, however, is a naturally occurring trans fatty acid, and is exempted from the labeling requirement because it is not considered to be harmful

One specific CLA isomer, 10E,12Z-CLA, has been associated with health benefits, such as reduced adiposity - impairs lipid storage in adipose tissue by altering the lipid metabolism of white adipocytes

10E,12Z-CLA reduces triglyceride storage due to enhanced fatty acid oxidation and lipolysis

a review paper that pooled the data from 18 controlled trials found that given at a dose of 3.2 g/d, CLA produces a modest loss in body fat in humans - can cause an average fat loss of about 0.1 kilograms per week, or 0.2 pounds per week, for about 6 months

Goat Cheese

Calories: 75
Protein: 5 grams
Fat: 6 grams
Carbs: 0 grams
Sodium: 130 mg — 6% of the RDI
Calcium: 4% of the RDI

Goat cheese, also known as chèvre, is a tangy, soft cheese made from goat’s milk

Goat’s milk has more medium-chain fatty acids than cow’s milk, which are rapidly absorbed in your body and less likely to be stored as fat

Furthermore, goat cheese may be easier for some people to digest than cheese made from cow’s milk. This may be because goat’s milk is lower in lactose and contains different proteins.

In particular, goat cheese contains A2 casein, which may be less inflammatory and less likely to cause digestive discomfort than the

A1 casein found in cow’s milk

Mozzarella
Calories: 85
Protein: 6 grams
Fat: 6 grams
Carbs: 1 gram
Sodium: 176 mg — 7% of the Reference Daily Intake (RDI)
Calcium: 14% of the RDI

Mozzarella is a soft, white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo or cow’s milk.

Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum

Swiss

Calories: 111
Protein: 8 grams
Fat: 9 grams
Carbs: less than 1 gram
Sodium: 53 mg
Calcium: 25% of the RDI

Swiss cheese hosts various compounds that inhibit angiotensin-converting enzyme (ACE)

ACE narrows blood vessels and raises blood pressure in your body - so compounds that stifle it may help lower blood pressure

isoleucine-proline-proline (IPP) and valine-proline-proline (VPP), which can relax your blood vessels to lower your BP

Parmesan

Calories: 110
Protein: 10 grams
Fat: 7 grams
Carbs: 3 grams
Sodium: 330 mg — 14% of the RDI
Calcium: 34% of the RDI

Ture parmesan made in Italy uses farm-fresh milk from cows that have never been fed silage (dried animal feed), which is very different from the processed parmesan you find in a plastic shaker

Since it’s aged for a long time, Parmesan is very low in lactose and can usually be tolerated by most people who have lactose intolerance

Cottage Cheese

Calories: 120
Protein: 12 grams
Fat: 7 grams
Carbs: 3 grams
Sodium: 500 mg
Calcium: 10% of the RDI

Cottage cheese is made by adding an acid to pasteurized milk which causes a separation of the milk solids from the whey

It’s benefit is that it’s high in protein, but has a higher casein content than you'd get in milk

Bad

Processed “Cheeses”

Types of processed cheeses:

The FDA has regulations on what is considered a cheese and what is not

Anything that’s processed cannot legally be sold as ‘cheese,’ and is marketed instead as a cheese product’—meaning it contains less than 51% cheese.”

FDA labeling guidelines so that you can gain insight into what you might be eating:

· Pasteurized process cheese — contains 100% cheese
· Pasteurized process cheese food — contains at least 51% cheese
· Pasteurized process cheese product — contains less than 51% cheese

[guitarplayergeek]

If I learned anything from going Keto it's that we must pay attention to the ingredients we consume. I can't believe how many carbs I ate before paying attention to the labels.

[pagecarbajal]

Love goat cheese. Mixed with tomatoes, grilled chicken breast, little olive oil, and balsamic. Great for a light meal to end the day.

[byReZio]

Gruyère and Parmigiano Reggiano are both a PDO (protected designation of origin), they have to be raw grass fed cheeses, produced in a specific part of Switzerland and Italy. Amazing taste, honestly the two best cheeses out there.

[carleneclaycamp]

I like the white board. I learn better through seeing rather then hearing information.

[reloadpsi]

Man am I glad I live in the UK. It's really not hard to find cheese that's keto friendly here, and the variety is insane.

I'm turning into quite the cheese connoisseur thanks to this diet.

[Mrbink]

I love a wedge salad with a homemade Greek yogurt blue cheese dressing, some fresh crispy bacon, a few thin slices of red onion, a few avacado slices, and a couple cherry tomatoes with fresh cracked black pepper. Yum!

[rebuildranch]

I love the blurred out sections until you address it, it seems less overwhelming. Follow you everyday have learned so much! Thank you, thank you

[innigaadu]

I always hated Cheddar and loved Mozzarella... But Ended up consuming Cheddar a lot more because I thought its a Better Bet on KETO ...
But you opened my eyes and helped me get back to Mozzarella that I love


Thank you Thomas

[deeferry]

We're really lucky with cheese here in UK. We have a tremendous choice of good quality cheddar from one country to another. Strangely enough, most of the cheeses on your good list are cheeses I already love

[cantflipforship]

I get the impression that this guy is actually just a really nice person

[AJLANCETA]

Found myself watching all your vids. It’s amazing how much i learned about ketogenic diet in just a few days. I spent at least an hour or two watching all your videos. From keto friendly snacks at walmart, keto friendly meals @ MCDONALDS to keto friendly Starbucks drinks. You’re awesome! Keep the videos coming please. Thank you and best of luck! 🙌🏻👍🏻

[shawnswag]

I’m so thankful for him, he’s help me so much transitioning to keto and I’m still watching him during this journey. His advice is the best on here!

[dno]

Thomas. I started my keto lifestyle this morning. Thanks to you and a few others. I have studied the keto lifestyle for the past several months and have a pretty good understanding of what happens and what to expect. I had my first keto breakfast which was way less than what I usually eat. But with all the extra fat and literally no carbs I was surprised how full I was. Anyway just getting started. I'm 334 lbs. 49 years old. I feel fine so far. Maybe a little foggy. But I'm going to stick with it. Thank you

[danschmith]

Love these whiteboard sessions very informative for beginners thank you 😊

[hustlehardermommy]

Okay thumbs up for the cheesy intro. Thank you for not coming up against mozzarella . I don't think I could have handled it . 🧀🧀🧀😂

[Greasy__Bear]

My three favorite cheeses were on his list. Parmesian, swiss and mozerella.

[nathanniyazov]

Raw grass fed cheese= amazing
Processed crap/ dairy alternatives= absolute garbage

[seanspeed]

Proper Cheddar comes from England, as Cheddar is in Somerset south west England.

[ZachCastro]

Hey Thomas, would you ever make a day of your eating video or workout/day in life video?

[lauranieminen]

Hey Thomas! Love the videos and watch them often. Here's a real life riddle for you: When in Switzerland, which cheese is Swiss? Well, they're ALL swiss. I lived through trying to figure out which one was what we in the USA call Swiss cheese after moving there several years ago. We tried many cheeses all of which had large holes and had the appearance of being "Swiss", but none of which tasted like the "Swiss" cheese I was looking for. It turns out that what we call "Swiss" cheese is known as Emmentaler because it is made in the town and region known as Emmental. Emmentaler is also a brand of cheese from Switzerland which you may find in your grocery store on ocassion. I highly recommend the cheese that comes from Switzerland over American versions. The taste is a bit sharper. The cheese is processed much less than American versions.